Alright buddy. 180 @ 6'2" makes you a bit of a skinny bitch. Now, that's obviously far preferable to being a beetus hamplanet, but looking like a soccer player/runner is not an "athletic physique"
Of course I agree that Pepsi and Cheeto lords have no place remarking on anybody else's physical appearance. Wanna get them to shut the fuck up? Pack on 30 lbs of muscle. Then you will look "healthy".
For reference, I'm barely 5'10 and woke up this morning at 185. I just finished my workout for the night which consisted of:
Squat @ 375 x 3 x 5 Overhead press @ 155 x 3 x 5 Deadlift @ 415 x 1 x 5
Im one of those genetically gifted types that naturally carry very little body fat, and might be what you would call a "hard gainer". I look like I lift weights, but I'd like to get to 200 lbs.
For you, getting to 210 and getting your squat to 400 would be a good start.
I'm an old fart , do incline flys with 40lb superset with 75lb incline db press for sets of 15plus.
Dip sets of 15 with 45lb plate on belt
Chin ups for 12-15
Squats 225 for 15-20
No monster ,but no bitch
Pretty respectable numbers, but still doing exercises on an aerobic end of what weights and sets should be to stimulate muscle growth.
You'd have to quantify "old fart" for me, but I'm sure you could still pack on some good muscle mass by lowering your reps and increasing the weight you're lifting.
For example, instead of doing 225 for 20 on your squats, do 275 for 8. Instead of supersetting your presses, do them as a stand alone exercise with 100 lbs for 10. Your body will adapt to the stimulus of higher intensity for shorter duration by putting on mass, provided you are eating enough protein and sleeping enough to recover.
I like what I once heard Stan Efferding say: "Big muscles aren't built in the gym. They are built in the kitchen and the bedroom."
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